I'm not sure if anyone has actually said but - a 6 hour ride, I presume at a decent pace, you should be sore afterwards. This is completely normal and basically there is nothing you can do about it (Yes, it's worse as we get older).choppie!
She woke up angry last week saying that she had a dream that I cheated on her, I was abused then got the cold shoulder for a week! I think she expected an apology.Thanks to the one with the Irrational Wife.
I use a foam roller (canned my ITB the first time I used it), and my physio has his own blog with videos on how to use it.Does anyone have pictures regarding these foam rollers, What are they and what do you do with them? Hope its not to kinky?!?
Yeah, Major lesson last weekend.Weigh yourself before and after a ride. In general a weight loss of 1kg is equivalent to 1L of fluid. This will help you be more specific with your needs on the trail and you can slowly dial in your fluid needs during and after the ride. 1L an hour is a good start but as you know weather and intensity can dramatically increase this, becoming dehydrated will clearly decrease your race performance but won't be helping your recovery either.
That would be nice, then I could earn a living from sportCurious
Olympic medalist in riding or something else?
Thought about it. Done enough riding to know I could be good at cycling (national level) but not great (would be a back marker on world level), and I'm just about to turn 30 so it would be a brief career too.Paul van der Ploeg is a massive unit and he kills it......190cm. Give it a crack!!!
Sounds reasonable to me, but besides regular blood testing, I'm not sure how to measure this stuff? but I don't have much expertise here.Also check the glucose percentage in the fluid.Longer events and shorter events tend to use different percentage needs, I am not sure what they are or how effective it is but it does seem to be a topic I have read about briefly when doing other research. Also make sure you take in enough salt and potassium, this is hard to get a gauge but with some research you should be able to find a way to work it out so you can tweak these needs too.
Again remember to begin a loading period a few days prior to long events.
MWI - you got any information in regards to any of this, you're the go to facts man. lol
This is the way I would do it, minimises the concurrent training aspect that will limit strength gains from the gym.Monday: Gym
So I had my 40th a few months back and one of the things I have noticed is my recovery time between hard rides is a lot slower.
Basically taking 4-5+ days to recover from hard rides. Basically sore muscles.
Did a 6 hour enduro (solo) on sunday and still performance impaired(thur).
Went for a flat easy road ride yesterday and really noticed it.
Any tricks to improve this recovery time?
I have a healthy diet. Lots of leaf and vegetables, First few days I increased my red meat intake for both protein and amino acids.
Lots of water,
What else should I try?
I am taking Protein / whey (2 x 2 scoops/day) after big rides for a few days and muscle eaze (1 tbsp/day)
[Get used to it, I turned 40 5 years ago,
Im not sure how much worse it actually gets or if Im just getting soft, that said, a REALLY EASY 30 min spin the next morning ( or if a morning race ride late that afternoon) helps me heaps. The trick seams to be keeping it light and easy. Then take some time off. I reckon it takes me a week to get over a 6hr now.
Ive tried all the suppliments and stuff, I cant notice any measurable benifit. The only other thing that works for me is making sure I have adequate salt (good old fashioned table salt).............we're not couch potatoes so a bit of salt is necessary IMO
In my experience 2 days on the mat's isnt enough to build good form. The difference in people between 2 days and 3 days is more than double.Monday: Gym
Wednesday: Gym I'd swap this out for some light cardio - eg an hour long run or similar.
Saturday: I would replace this with an easy session on the mat's working on technique etc.